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Unusual situations We have to face something that is beyond usual terms and conditions we must make a great effort and energy to handle them This situation is caused by intensive experience of strong emotions. 3
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Anna SýkorováLecturer
HOW TO MANAGE STRESS
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CONTENT• Unusual conditions• Stress – 4 levels of stress• Burnout• Symptoms of burnout• Prevention of burnout• Anti stress program for teachers• Sanity
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Unusual situations
• We have to face something that is beyond usual terms and conditions
• we must make a great effort and energy to handle them
This situation is caused by intensive experience of strong emotions.
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Conflict
itself is not positive or negative, positive or negative are
conflict resolutions.
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Course of the conflict
depends on the emotional experience of its course.
Emotionsproduce great energy.
If we cannot control this energy, keep it a balance and use it properly,
We burden both mental and physical aspect of a person.
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Stress stressor + stress reaction
Stressor stressor is a stimulus that triggers the stress
response.This may be any change
both inside and outside of our body.Stress reaction
is a reaction in which the subjective ability to control is reduced.
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Stress reaction
we can describe in terms of:
- thoughts - emotions - reaction in our organisms - observable behaviour
Individual levels interact and overlap.
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Perception and coping with
stressful situationslargely depends on:
– the human personality– how he copes with the situation– repeated experiences with different
situations
Not to handle the load actually means not to live.
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How big will the burden be, how we will cope with it and handle it or if we give in, depends on us.
Size of the burden caused by mental statealso depends on how big is the discrepancy
betweenoutput of requirements from the outside
and our readiness to deal with them.
Conflict may actually existor it may just be a figment of our imagination.
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• 1st grade – normal stress• 2 grade – increased stress• 3 grade – boundary stress• 4 grade – extreme stress
The quantity and quality of experienced discrepancy reflect the grades of mental stress:
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1 grade – normal stressUsually it consists of those tasks
which we were able to resolve successfully before.
It does not arise from discrepancy between the pressure of the external environment
and our ability to create the contrast.
Normal stress does not stimulate personal development.
It leads us to usestereotyped and automate
ways of actions and behavior.
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2 grade – increased stress
It binds to such life and work situations when standard ways of addressing, acting and reacting
are not sufficient.
To manage them we spend increased efforts.Increased stress is inevitable for our lives, as it
pushes our development forward.
It forces us to expand the circle of ourknowledge, skills and experience. It
accelerate our personal growth and development.
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3 grade – boundary stressIt arises when there is considerable discrepancy
between our personal facilities, readinessand the demands of the external environment.
We must make a special effortand mobilize all our mental powers.
Significant physiological changes occur in the organism, the positive effects of the load are
over.But just boundary stress revealsthe actual quality of personality.
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4 grade – extreme stressIt occurs when the discrepancy between the
demands of the external environmentand our possibilities and conditions to manage
them is so great,it is not in our power to develop
adequate back pressure and resist actively.
Significant behaviouralchanges in physiological and psychological
processes in the body appear,often with a lasting impact on human health.
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The ability to handle stress is influenced by
- our mental and physical capability- rapid stress escalation - disproportionate amount of stress escalation situations in a short time - long term unsolved stress
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Burnout
Syndrome of burning outBurnout syndromeAridity syndrome
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Burnout is a final stage of the process in which people who are
deeply engaged in something emotional,lose their original enthusiasm and their motivation
(their own drivers).
Herbert Freudenberger 1975
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It mainly occurs in helping and assisting professions
(therefore especially teachers).• state of a complex exhaustion• emotional, physical and social cachexia• loss of ideals, loss of interest in work• loss of interest to improve and work on
yourself
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Symptoms of burnout• Exhaustion and loss of power• Depression and anxiety• Memory and concentration disorders• Sleeping disorders• physical difficulties (digestive system, repiratory
system, sexuality, cardiovascular system, etc.)• dissatisfaction, restlessness, inability to relax• Addiction tendency to psychoactive substances• (alcohol, tobacco, medication etc.)• self-esteem reduction, problems and disorders in interpersonal relationships
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Burnout preventioninner (individual) possibilities
• Life meaningfulness• balanced ratio of stressors (burdensome
factors) a salutors (options to resolve situations)
• strengthening personality characteristics which enable better stress resisting and reduces the risk of burnout
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Burnout preventionouter options
• social support• good interpersonal relationships• Positive evaluation form other people• Working conditions
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Teacher anti-stress programHenning a Keller 1996
1.Reduce over high ideals.If you have them it's a greater risk of frustration.Accept the fact that man is a creature with failures and deficiencies2.Do not fall to a helper syndrome.Do not try to be responsible for everything and for everyone. It ís impossible to handle it and the more you help others,the more are hopeless.
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3.Learn to say „NO“.
Be more assertive and promote yourself more.Do not let yourself overload.
4.Set your own priorities.
You do not need to be always everywhere. Do not waste your own energy on various activities.
Focus on relevant activities.A good plan saves half of the workValue your time and take a break
for energizing.
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5.Express your feelings and emotions openly.
If you are touched or upset by something, show it.Do not offend other person by doing so but do not suffocate it
in yourself – it destroys you.Expressed pain is half pain.
6.Search emotional and material support.
Find a confidant which whom you can talk openly about your problems and who will directly tell you about your behaviour.
Do not hesitate to ask for help.
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7.Avoid negative thinking – once you start to regret and cry
over yourself what a misery you are it is a beginning of the end.
It is better to rejoice in what you can do and enjoy everything you value.
8.In critical situations and conflicts keep yourself cool.
Try to control yourself and avoid problems.Learn from every conflict.
Analyse your behaviour and suggest better and more efficient solutions.
It is creative work on yourself.
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9.Renew your energy.
Your job is not the centre of the universe. Everybody is replaceable.
Relax properly.Live and eat healthy, do sports and have enough sleep.
10.Be creative, open to new experience, enjoy little things.
Learn something constantly – it gives you confidence.
Find the true meaning of life.
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Sanity
It is such a state of a man,in which all mental processes run
optimally and properly reflect the external reality.
A mentally healthy personadequately and promptly respond to any stimuli,
is able to deal with current and unexpected tasks,constantly improves
and experience satisfaction from his/her activities.
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Mental health is closely linked to
- a way of upbringing- self-education- adapted life philosophy.
Most mistakes and false steps towards the mental hygiene people make in such
situations when they are upset.
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Healthy living increase resistance to stress
• Healthy sleep • Proper breathing• Healthy food • Sufficient rest • Active physical movement, sport
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... and finally ...
We are not hurt by what others cause to us.
What hurts us inside, in the true sense, is our chosen response tothe behaviour of others.
Stephen R. Covey
